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Go with the Flow

Change and the unexpected can be tremendously hard, often resulting in resistance to what is, so this class is here to help you move toward acceptance and the growth that change can ultimately bring. This is a strong, Vinyasa-style class that incorporates core work, arm balances, is all about trust and acceptance – and having fun along the way!

Begin grounding in Child's Pose (Balasana), then start to connect to the breath and find flowy movement with cycles of Cat/Cow (Marjaryasana/Bitilasana), Downward Facing Dog (Adho Mukha Svanasana), Upward Facing Dog (Urdhva Mukha Svanasana), and Tabletop (Bharmanasana). Change up your flow as you move into Sun Salutations (Surya Namaskar) and incorporate a bit of core work, powerful crescent lunges, Side Plank Pose (Vasisthasana), Fallen Triangle Pose (Patita Tarasana), and Standing L/Splits (Urdhva Prasarita Eka Padasana), with an option to try Flying Pigeon Pose (Eka Pada Galavasana).

Continue to flow while opening up and strengthening the legs, hips, shoulders, and core with Warrior (Virabhadrasana) poses, Lizard Pose (Utthan Pristhasana), and Extended Side Angle Pose (Utthita Parsvakonasana), while taking options to bind, try Bird of Paradise Pose (Svarga Dvijasana), test your arm balance with Flying Splits Pose (Eka Pada Koundinyasana II) and practice inversions if you wish. Move to the floor for some core work with Boat Pose (Navasana), then slow it down with a supported Bridge Pose (Setu Bandhasana), Half Pigeon Pose (Ardha Kapotasana), reclined twists, and seated forward folds before finally making your way to Savasana.

For this class, you will need one block. An extra block, a strap, a blanket, and a wall are optional for additional length and support.